Backblast! The Dooley
DATE: 2026-11-09
AO: The Dooley
Q: Hooper (Bert D),
PAX: Hooper (Bert D) DillyDilly (Ryan Parker) Sharkbait (Jarrod Scott) Tarzan , Old Macdonald
FNGs: None
COUNT: 5
WARMUP: the usual
THE THANG: **Part 1: 4 Corners Ladder (12-13 minutes)**
Start at Corner 1. Complete the exercises, then mosey/sprint to the next corner. Increase reps each full lap.
– **Lap 1:** 10 reps each
– **Lap 2:** 15 reps each
**Exercises (one per corner):**
1. Hand-Release Merkins
2. Squats
3. Big Boy Sit-Ups
4. Burpees
(We reduced the burpees to 2 after first round)
**Part 2: – The Beast-ish **
4 lines or cones spaced 10-15 yards apart (or use the same corners and adapt).
Do 6, 7 reps of each exercise at each stop, moving forward then back:
1. 6 Merkins
2. 7 Squats
3. 6 Diamond Merkins
4. 7 Jump Squats
5. 6 Shoulder Taps (2 is 1)
6. 7 Burpees
Sprint between stops. Hold plank at the end until the 6 is in. Repeat the full sequence once if time remains (or just the first 3 exercises).
MARY: not much
ANNOUNCEMENTS: can't remember
COT: Hooper daughter to get a good job
